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It involves keeping a gratitude journal, writing gratitude letters to kind people, and sharing those letters in a face-to-face meeting to express thanks.

People who went through the 21-day program said they felt more optimistic, more connected to others, and described better moods.

Taking note of everyday thoughtfulness boosts relationships.

2) It’s a relationship-strengthener.

When couples kept gratitude journals, chronicling the things their partner did that they appreciated, there was a measurable positive change in their perception of their partner.

It was a change that lasted, in part because it translated to a greater willingness to talk through concerns, said Brigham Young University social scientist Nathaniel Lambert.

“It really transforms your perception of that person,” Lambert said.

But why? Lambert’s hypothesis:

“We naturally have this scarcity mentality. When we write a gratitude journal or express gratitude, we transform our perception of reality from one of scarcity to one of abundance.”

3) It enables you to bounce back from life’s setbacks.

Studies of women undergoing treatment for breast cancer and veterans who have suffered post-traumatic stress show that keeping gratitude journals helped them get through difficult times more quickly.

The term psychologists use is resilience. It means the ability to bounce back.

People who are more resilient take the worst that life has to throw at them without allowing themselves to be defined by their setback.

Optimism, forgiveness and gratitude are all useful tools for building resilience.

4) It’s good for your grades.

Higher measures of gratitude were significantly associated with better academic performance, greater interest in school and more involvement in extra-curricular activities, as well as lower risk of high-risk behaviors like drug use and sexual activity in a recent Nova Southeastern University survey of African American youth ages 12 to 14.

The act of writing down kindnesses can help lift depression.

5) It’s a depression fighter.

One study found that the simple act of writing down three things that made participants feel grateful was as effective at increasing a sense of well-being as spending an hour in therapy.

Another study, at Massachusetts General Hospital, found that suicidal inpatients assigned to gratitude exercises showed clinically significant therapeutic improvement.

6) It helps you achieve your goals.

Study participants who kept gratitude lists over two months were more likely to report completion of key goals, Emmons, at University of California, Davis, found.

“Grateful people report higher levels of positive emotions, life satisfaction, vitality, optimism and lower levels of depression and stress.”

7) It elevates your social standing.

University of Miami Psychology professor Michael McCullough has studied the subject extensively.

On a survey of gratitude intensity and frequency, he found that participants who rated highest for gratitude also had the highest capacity for empathy and were rated as more generous and helpful by people in their social networks.